CrossFit Sydney "Fit or CrossFit?"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

For Time
5Rds
60kg Thruster 15 rep
400m Run

Record time taken

ENDURANCE WOD

Choose ONE of the following sports:Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Clean + 2 front squat + jerk
60% (of clean) x 5 sets

Front squat
60% x 5, 65% x 5, 70% x 3

Good morning
3 x 8 light

4 sets:
350 m row
1 min rest




Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.